mickc1965 training log

Wednesday 21 September 2016

6:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 54, average heart rate was 60 (range 54-71)

6:35am - Abs

Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Lying leg raises x 10
Crunches (2 step with knees up) x 10
Crunches x 10
Lying leg raises x 10

Body weight after abs training and emptying bladder - 160.4lb / 72.76kgs
 
I now have a painful right shoulder that started to experience pain 2 days ago but only on a few occasions, once was while I was doing rear lateral raises and twice where I was getting up and I pushed myself up from a seated or laying position. However this morning on waking it is a lot more painful particularly when reaching up (to close the garage door, cupboards etc) so will not be doing OH Pressing or lateral raises tonight, will still attempt to deadlift and see how that goes, will also probably not do bench and dips tomorrow unless there is no pain at all tomorrow.

Oh the joys of getting older!!!!

Edit - shoulder has got worse so no training at all tonight, tomorrow or Friday (moving daughter into Uni on Friday) will see how I feel on Saturday!!
 
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Wednesday 21 September 2016

MyFitnessPal

2393 kcals

Nett Carbs - 92 (114 less fibre)
Fibre - 24
Protein - 169
Fat - 139

MFP inaccuracy (macros v calories) is -10 kcals

Fitbit snapshot

5575 steps / 2.53 miles / 2180 kcals burned
 
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Thursday 22 September 2016

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 58, average heart rate was 57 (range 51-70)

6:40am - Abs

Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Lying leg raises x 10
Crunches (2 step with knees up) x 10
Crunches x 10
Lying leg raises x 10

Body weight after abs training and emptying bladder - 160.8lbs / 72.94 kgs
 
Thursday 22 September 2016

MyFitnessPal

2437 kcals

Nett Carbs - 21 (56 less fibre)
Fibre - 35
Protein - 151
Fat - 177

MFP inaccuracy (macros v calories) is -16 kcals

Fitbit snapshot

6886 steps / 3.13 miles / 2331 kcals burned
 
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Friday 23 September 2016

7:30 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 63, average heart rate was 49 (range 45-61)

7:40am - Abs

Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Lying leg raises x 10
Crunches (2 step with knees up) x 10
Crunches x 10
Lying leg raises x 10

Body weight after abs training and emptying bladder - 160.8lbs / 72.94 kgs
 
Last edited:
Weekly weigh in - Friday 23 September 2016

Average Weight 160.7 lbs / 72.89 kgs - no change

Average Weight is calculated over the last 7 days

Average nett (after cardio) daily calorie intake - 2329 = last weeks body weight x 14.49 / Gross (before cardio) - 2407 (x 14.98)

For consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals (or 0.05 per step over) will be deducted as cardio, should I do any running or cycling this will be logged separately - this week was 11,012 steps over

Average daily macros (c/p/f are from food only)

nett carbs @ 9.5% (57g)
fibre @ 4.2% (25g)
protein @ 25.2% (152g)
fats @ 61.1% (163g)
alcohol @ 0%
 
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Friday 23 September 2016

MyFitnessPal

2897 kcals

Nett Carbs - 83 (94 less fibre)
Fibre - 11
Protein - 200
Fat - 189

MFP inaccuracy (macros v calories) is - 20 kcals

Fitbit snapshot

13579 steps / 6.2 miles / 2794 kcals burned
 
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Saturday 24 September 2016

7:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 54 (range 49-66)

7:30am - Abs

Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Lying leg raises x 10
Crunches (2 step with knees up) x 10
Crunches x 10
Lying leg raises x 10

Body weight after abs training and emptying bladder - 160.4lb / 72.76kgs
 
Saturday 24 September 2016

MyFitnessPal

4455 kcals plus 425 kcals from alcohol

Nett Carbs - 521 (543 less fibre)
Fibre - 21
Protein - 186
Fat - 172

MFP inaccuracy (macros v calories) is +7 kcals

Fitbit snapshot

8464 steps / 3.84 miles / 2547 kcals burned
 
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Sunday 25 September 2016

7:30am - Abs

Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Lying leg raises x 10
Crunches (2 step with knees up) x 10
Crunches x 10
Lying leg raises x 10

Body weight after abs training and emptying bladder - 163.4lbs / 74.12kgs
 
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Sunday 24 September 2016

MyFitnessPal

2135 kcals

Nett Carbs - 44 (63 less fibre)
Fibre - 19
Protein - 143
Fat - 144

MFP inaccuracy (macros v calories) is -15 kcals

Fitbit snapshot

8999 steps / 4.08 miles / 2950 kcals burned
 
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Monday 26 September 2016

6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 56, average heart rate was 58 (range 52-66)

6:50am - Abs

Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Lying leg raises x 10
Crunches (2 step with knees up) x 10
Crunches x 10
Lying leg raises x 10

Body weight after abs training and emptying bladder - 165.6lbs / 75.11kgs
 
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Monday 26 September 2016

MyFitnessPal

1973 kcals

Nett Carbs - 21 (47 less fibre)
Fibre - 26
Protein - 151
Fat - 128

MFP inaccuracy (macros v calories) is -29 kcals

Fitbit snapshot

8841 steps / 4.01 miles / 2416 kcals burned
 
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Tuesday 27 September 2016

6:30 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 63, average heart rate was 58 (range 49-73)

6:45am - Abs

Crunches x 36
Crunches (knees up) x 12
Crunches (elbow to opposite knee) x 12 (24 in total)
Crunches (legs up) x 24
Crunches (foot on opposite knee) x 12 (24 in total)
Bicycle x 12 (24 in total)
Crunches (elbow to opposite knee with foot on knee) x 12 (24 in total)
Crunches x 12
Lying leg raises x 12
Crunches (2 step with knees up) x 12
Crunches x 12
Lying leg raises x 12

Body weight after abs training and emptying bladder - 163.8lbs / 74.30kgs
 
Tuesday 27 September 2016

Body weight (in gym wear (naked +1.2lbs)) - 165.2lbs / 74.93kgs

6:00pm - Myo Reps Week 1 - Upper Body Routine A, 1 x Push 1 x Pull - starting @ ~70% of 10 rep max with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc

Flat Bench (~70%) - 55kgs x 25+5+5+5+5+5

Supinated grip chins (~70% - BW plus belt plus 4.25kgs) - 80kgs (BW plus belt plus 4.25kgs) x 25+5+5+5+5+5

Shrugs (rear) - 140kgs x 25+5+5+5+5+5

Skullcrushers - 25kgs x 25+5+5+5+5+5

EZ curls - 15kgs x 25+5+5+5+5+5
 
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Tuesday 27 September 2016

MyFitnessPal

2204 kcals

Nett Carbs - 17 (45 less fibre)
Fibre - 28
Protein - 146
Fat - 157

MFP inaccuracy (macros v calories) is -27 kcals

Fitbit snapshot

9433 steps / 4.33 miles / 2536 kcals burned
 
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Wednesday 28 September 2016

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 57 (range 51-71)

6:40am - Abs

Crunches x 36
Crunches (knees up) x 12
Crunches (elbow to opposite knee) x 12 (24 in total)
Crunches (legs up) x 24
Crunches (foot on opposite knee) x 12 (24 in total)
Bicycle x 12 (24 in total)
Crunches (elbow to opposite knee with foot on knee) x 12 (24 in total)
Crunches x 12
Lying leg raises x 12
Crunches (2 step with knees up) x 12
Crunches x 12
Lying leg raises x 12

Body weight after abs training and emptying bladder - 163.6lbs / 74.21kgs
 
Wednesday 28 September 2016

6:00pm

Rear Squats - target is 50 reps at a stated % of current 10 rep max (105kgs) adding 5% to the bar once 4th set is 7 reps or less

75kgs (71.43%) x 17, 15, 12, 6

Calf raise - target is 100 reps adding 5kgs to the bar once 4th set is 15 reps or less

120kgs x 32, 28, 24, 15
 
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Wednesday 28 September 2016

MyFitnessPal

1995 kcals

Nett Carbs - 15 (43 less fibre)
Fibre - 28
Protein - 140
Fat - 137

MFP inaccuracy (macros v calories) is -30 kcals

Fitbit snapshot

9887 steps / 4.54 miles / 2524 kcals burned
 
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